Friday, Jan. 1, 2016

Happy New Year!

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We wish our OIC Family a very Happy New Year filled with much happiness, love and good health! Take the time to reflect how far you’ve all come on your fitness journey and set new goals for 2016. This is YOUR year…set goals and then crush them!

Let’s kick off 2016 with Murph. Bring your courage, determination and intestinal fortitude!


Warm Up: 2 rounds

  • 10 Iron Cross
  • 10 RDL to Kick
  • 10 HRPU
  • 10 Pass Throughs

WOD: Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Scaling Options:

½ Murph

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

¼ Murph 

400m Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400m Run

 

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Thursday, Dec. 31, 2015

There will ONLY be a 9 AM class today!

Warm Up: 2 rounds

  • 10 Good Mornings
  • 10 OVH Squats
  • 10 KB Swings
  • 30 Sec Handstand

Strength/Skill:

EMOM for 5 min – 5 Pwr Snatches @ 60% of best

then

EMOM for 5 min – 5 HSPU

WOD: 5 RFT

5 OVH Squats 95/65

1 Tire Flip

10 T2B

1 Rope Climb 15’/14′

* 2 people can flip the tire if necessary. 

Wednesday, Dec. 30, 2015

Warm Up: 2 rounds

  • 10 Cal Row
  • 10 Goblet Squats
  • 10 Pass Throughs
  • 10 HRPU

Strength/Skill:

2000 m Row

then

EMOM for 5 min – 3 Neg Pull Ups

WOD: For Time

21-15-9

Burpees

Thrusters 95/65


New Years WOD at 9 AM – MURPH! 

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Tuesday, Dec. 29, 2015

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squat
  • 10 Iron Cross
  • 10 Scorpion
  • 30 Sec Death Stretch

Strength/Skill:

EMOM for 5 min – 5 T2B

then

Every 2 min for 10 min – 5 OVH Squats @ light

WOD: Open Workout 15.3

Complete as many rounds and reps as possible in 14 mins of:

RX

7 Muscle Ups

50 Wall Balls 20/14 to 10’/9′

100 Double Unders

Scaled Version

50 Wall Balls 20/10 to 9′

200 Single Unders

Monday, Dec. 28, 2015

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 RDL to Kick
  • 10 Lunge + Twist
  • 10 KB Swings
  • 30 Sec Handstand

Strength/Skill:

EMOM for 5 min – 5 touch & go Pwr Cl @ 60% of best

* Try not to let go of the bar.

Then

Dub Practice – 10/15 min

WOD: For time

1600 m Run

then

3 RFT

5 HSPU

10 C2B

20 OVH Lunge 45/25

Saturday, Dec. 26, 2015

Warm Up: 2 rounds

  • 10 Good Mornings
  • 10 Pass Throughs
  • 10 Air Squats
  • 30 Sec Handstand

WOD:  Team Nutts

For Time in Teams of 2

20 Handstand Push Ups
30 Deadlift 250
50 Box Jumps 24/20
100 Pull Ups
200 Wallball 20/14 10′
400 Double Unders
Run 800 meters with a 45lb plate

Rules: Only one athlete may be working at one time. During the run, the team must run together with one person holding the plate. At no time is the plate allowed to touch the ground.

 

Hope everyone had a Merry Christmas!

Hope everyone had a Merry Christmas!

Thursday, Dec. 24, 2015

Please note that there is a 5:30 AM class and Open Gym at 9:00 AM.


Warm Up: 2 rounds

  • 10 HRPU
  • 10 KB Swings
  • 10 Air Squats
  • 10 Good Mornings
  • 30 Sec Handstand

WOD: 12 Days of Christmas

1 Rope Climb 15/14′
2 HSPU
3 Burpees
4 SDHP 95/65
5 Box Jumps 24/20
6 KB Swings 45/35
7 Hang Power Cleans 95/65
8 Pushups
9 Goblet Squats 45/35
10 Ring Dips
11 Pull-ups
12 Thrusters 95/65

Santa brought a very special Christmas gift for you!

This is a ladder-style workout. With every movement you add you must also descend back down the ladder, finishing each round with 1 Rope Climb.

Example: 1 Rope Climb; 2 HSPU, 1 Rope Climb; 3 Burpees, 2 HSPU, 1 Rope Climb … And so on until you reach 12 Thrusters and descend all the way down to 1 Rope Climb.

 

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Wednesday, Dec. 23, 2015

Warm Up: 2 rounds

  • 10 Good Mornings
  • 10 Air Squats
  • 10 RDL to High Kick
  • 10 Pass Throughs

Strength/Skill:

EMOM for 5 min – 3 Neg Ring Dip

* 3 sec negative coming down

* maintain a tight core with toes in front (hollowrock)

then

Every 2 min for 14 min – Work up to a MAX Deadlift  -|||—–|||-

WOD: For time:

800 m Run

50 Wall Balls 20/14

800 m Run

Tuesday, Dec. 22, 2015

Warm Up: 2 rounds

  • 10 Goblet Squats
  • 10 Iron Cross
  • 10 Scorpions
  • 10 Pass Throughs
  • 5 Box Jumps

Strength/Skill:

Every 2 min for 20 min – work up to a MAX Back Squat

* Treat yourself to a holiday PR!!

WOD: 3 RFT

100 m Run (Sprint)

15 Box Jump Overs 24/20

10 Front Squats 135/85

5 C2B

* Front Squats must be cleaned first.

Monday, Dec, 21, 2015

Warm Up: 2 rounds

  • 10 OVH Squats
  • 10 HRPU
  • 10 Cal Row
  • 30 Sec Handstand

Strength/Skill:

Every 2 min for 20 min:

  • Work up to a MAX Clean
  • Can be Power or Full
  • Treat yourself to a holiday PR!!

WOD: 

1000 M Row

then 3 Rounds

10 OVH Squats 95/65

5 HSPU

10 Burpee Over Bar